gotta hit depth when youre posting on the internet
i remember them feeling harder, but on video it doesnt look too bad.

August 4th, 2014 Monday

Military Press:
50kg x 2 x 5
55kg x 5

Close Grip Bench Press:
60kg x 10
65kg x 2 x 10

Neutral Grip Lat Pulldowns:
57kg x 3 x 10

BB Shrugs:
60kg x 3x 12

Seated DB Curls:
12.5kg x 3 x 8

V- Bar Tricep Pushdowns:
36kg x 3 x 12


August 5th, 2014 Tuesday

Deadlifts:
140kg x 3 x 5

Front Squats:
60kg x 3 x 10

Leg Curls:
30kg x 3 x 12

Ab Roller:
3 x 8


August 7th, 2014 Thursday

Bench Press:
85kg x 2 x 5
90kg x 5

Incline Bench Press:
50kg x 3 x 10

DB Rows:
25kg x 3 x 10

BB Shrugs:
65kg x 3 x 12

Standing DB Curls:
12.5kg x 3 x 9

V-Bar Tricep Pushdowns:
36kg x 2 x 12
43kg x 2 x 12


August 8th, 2014 Friday

Squats:
110kg x 3 x 5

BB Straight Leg Deadlift:
40kg x 3 x 12

Leg Curls:
30kg x 12
36kg x 2 x 8

Skullcrushers, BB Curls, DB Seated Overhead Extensions, One-Armed DB Preacher Curls, Tricep Pushdowns, Cable Curls

August 11th, 2014 Monday

Military Press:
55kg x 2 x 5
60kg x 1 x 5

Close Grip Bench Press:
70kg x 3 x 10

Neutral Grip Lat Pulldowns:
57kg x 2 x 15
57kg x 1 x 8

BB Shrugs:
70kg x 3 x 12

Seated DB Curls:
12.5kg x 3 x 10

V-Bar Tricep Pushdowns:
50kg x 15,12,10


August 12th, 2014 Tuesday

Deadlifts:
140kg x 5
145kg x 5
150kg x 4

Front Squats:
65kg x 3 x 10

Leg Curls:
36kg x 2 x 10
36kg x 1 x 6

Ab Roller:
3 x 8

Form was alot better on deadlifts than the previous week!


August 14th, 2014 Thursday

Bench Press:
90kg x 3 x 5

Incline Bench Press:
55kg x 3 x 10

DB Rows:
27.5kg x 3 x 10

BB Shrugs:
75kg x 3 x 12

Standing DB Curls:
12.5kg x 3 x 10

V-Bar Tricep Pushdowns:
43kg x 3 x 15


August 15th, 2014 Friday

Squats:
120kg x 3 x 5

Straight Leg Deadlifts:
50kg x 3 x 12

Leg Curls:
30kg x 1 x 10
36kg x 1 x 10
30kg x 1 x 10

Arms Pumping stuff

August 18th, 2014 Monday

Military Press:
60kg x 3 x 5

Close Grip Bench Press:
75kg x 3 x 8

Neutral Grip Lat Pulldown:
57kg x 15,12,12

BB Shrugs:
80kg x 3 x 12

Seated DB Curls:
12.5kg x 10,8,8

V-Bar Tricep Pusdowns:
50kg x 3 x 15


August 19th, 2014 Tuesday

Deadlifts:
145kg x 3 x 5

Front Squats:
70kg x 3 x 10

Leg Curls:
30kg x 15,12,12


August 21st, 2014 Thursday

Bench Press:
95kg x 3 x 5

Incline Bench Press:
60kg x 10,8,8

DB Rows:
30kg x 3 x 10

BB Shrugs:
85kg x 3x 12

Standing DB Curls:
12.5kg x 11,10,8

V-Bar Tricep Pushdowns:
43kg x 3 x 20


August 22nd, 2014 Friday

Squats:
130kg x 3 x 5

Straight Leg Deadlifts:
55kg x 3 x 12

Leg Curls:
30kg x 15,15,12

Arm Pumping Stuff

This post has been edited by Kaffatsum: Aug 22 2014, 08:19 PM

August 25th, 2014 Monday

Military Press:
65kg x 3 x 3

Close Grip Bench Press:
75kg x 3 x 10

Neutral Grip Lat Pulldowns:
57kg x 15,15,12

BB Shrugs:
90kg x 8,12,12

Seated DB Curls:
12.5kg x 3 x 11

V-Bar Tricep Pushdowns:
43kg x 3 x 20


August 26th, 2014 Tuesday

Deadlifts:
130kg x 3 x 5

Front Squats:
75kg x 3 x 8

Leg Curls:
30kg x 3 x 15


August 28th, 2014 Thursday

Bench Press:
100kg x 3 x 3

Incline Bench Press:
60kg x 10,9,9

DB Rows:
32.5kg x 3 x 10

BB Shrugs:
85kg x 3 x 12

Standing DB Curls:
12.5kg x 3x 12

V-Bar Tricep Pushdowns:
50kg x 17,17,12


August 29th, 2014 Friday

Squats:
140kg x 2 x 3*

Straight Leg Deadlifts:
60kg x 3 x 12

Leg Curls:
36kg x 8,8,5

*asked a guy if he knew how to spot.. he said yes. he doesnt know how to spot. this is why i almost never ask for spots.

you know what rustles my jimmes? im benching,squatting, or deadlifting my weight for (IMO) quality reps, then some guy comes along and sees a small guy doing that weight. he comes in all ego-butthurt and loads up the plates, little to no warmup, then proceeds to bang out shit form quarter-reps WITH a spotter. I see it far too often. Like benching, butt not on bench and just plain bad form quarter reps. and squatting too.. and deadlifts with just C-shaped backs. ugh.
just makes me mad, cause i feel as if i worked to get to that weight.
/rant

September 1st, 2014 Monday

Military Press:
45kg x 5
55kg x 5
60kg x 8

Close Grip Bench Press:
45kg x 10
65kg x 10
80kg x 10

Neutral Grip Lat Pulldowns:
57kg x 3 x 15

BB Shrugs:
90kg x 3 x 12

Seated DB Curls:
12.5kg x 3 x 12

V-Bar Tricep Pushdowns:
50kg x 3 x 17


September 2nd, 2014 Tuesday

Deadlifts:
105kg x 5
120kg x 5
135kg x 7

Front Squats:
55kg x 10
65kg x 10
75kg x 10

Leg Curls:
36kg x 3 x 10

Hanging Leg Raises:
3 x 10


September 4th, 2014 Thursday

Bench Press:
70kg x 5
80kg x 5
90kg x 9

Incline Bench Press:
60kg x 3 x 10

DB Rows:
35kg x 3 x 10

BB Shrugs:
80kg x 3 x 15

Standing DB Curls:
12.5kg x 3 x 12

V-Bar Tricep Pushdowns:
50kg x 20,15,12?


September 5th, 2014 Friday

Squats:
100kg x 5
115kg x 5
130kg x 6

Straight Leg Deadlifts:
45kg x 10
55kg x 10
65kg x 10

Leg Curls:
36kg x 3 x 10

upper body seems to have returned back to strength levels but lower body is far from it.

edit: well it seems ive never even done 130kg for 6.. and i was aiming for 8. this is why a log is important

This post has been edited by Kaffatsum: Sep 5 2014, 10:23 PM

September 8th, 2014 Monday

Military Press:
50kg x 3
55kg x 5
60kg x 7

Close Grip Bench Press;
70kg x 8
80kg x 8
90kg x 6*

Neutral Grip Lat Pulldowns:
64kg x 3 x 8

BB Shrugs:
80kg x 3 x 15

Seated DB Curls:
12.5kg x 3 x 13

V-Bar Tricep Pushdowns:
50kg x 17,17,15

suppose to be reps of 3 for military, messed up.
*premature spotting by spotter

September 9th, 2014

Deadlifts:
115kg x 3
130kg x 3
145kg x 5

Front Squats:
65kg x 8
75kg x 8
85kg x 6

Leg Curls:
36kg x 3 x 11

Hanging Leg Raises:
3 x 15


September 11th, 2014 Thursday

Bench Press:
75kg x 3
85kg x 3
95kg x 6

Incline Bench Press:
50kg x 8
60kg x 8
65kg x 6

DB Rows:
37.5kg x 3 x 10

BB Shrugs:
80kg x 3 x 12

Standing DB Curls:
12.5kg x 3 x 13

V-Bar Tricep Pushdown:
50kg x 20,17,15


September 12th, 2014 Friday

Squats:
105kg x 3
120kg x 3
135kg x 5

Straight Leg Deadlifts:
50kg x 8
60kg x 8
65kg x 6

Leg Curls:
36kg x 12,12,8?

too lazy to update, busy. hit my numbers sept 15-19th. Sept 22-26th deloaded.

September 29th, 2014 Monday

Military Press:
55kg x 2 x 5
60kg x 7

CGBP:
65kg x 10
70kg x 10
75kg x 10

Neutral Grip Lat Pulldowns:
64kg x 9,9,8

BB Shrugs:
80kg x 3 x 12

BB Curls:
25kg x 3 x 12

V-Bar Tricep Pushdowns:
50kg x 3 x 15,15,12


September 30th, 2014 Tuesday

Deadlifts:
125kg x 5
130kg x 5
140kg x 11 (strapped/touchngo)

Front Squats:
50kg x 10
60kg x 10
70kg x 10

Leg Curls:
30kg x 3 x 12


October 2nd, 2014 Thursday

Bench Press:
85kg x 5
90kg x 5
95kg x 7

Incline Bench Press:
40kg x 10
50kg x 10
60kg x 10

DB Rows:
32.5kg x 3 x 12

BB Shrugs:
80kg x 3 x 12

BB Curls:
25kg x 3 x 12

V-Bar Tricep Pushdowns:
50kg x 15,15,12


October 3rd, 2014 Friday

Squats:
115kg x 5
125kg x 5
130kg x 6

Straight Leg Deadlifts:
40kg x 10
50kg x 10
60kg x 10

Leg Curls:
36kg x 3 x 10

Oct. 6th, 2014 Monday

Military Press:
55kg x 3
60kg x 3
65kg x 4

Close Grip Bench Press:
60kg x 10
70kg x 10
80kg x 10

BB Shrugs:
80kg x 3 x 13

Neutral Grip Lat Pulldowns:
64kg x 10,8,9

BB Curls:
30kg x 3 x 8

V-Bar Tricep Pushdowns:
50kg x 3 x 15

messed up rep scheme on CGBP, suppose to be only 8,8,6


Oct. 7th, 2014 Tuesday

Deadlifts:
130kg x 3
140kg x 3
150kg x 7 (strapped & touchngo)

Front Squats:
60kg x 8
70kg x 8
80kg x 6

Leg Curls:
36kg x 3 x 12


Oct. 9th, 2014 Thursday

Bench Press:
90kg x 3
95kg x 3
100kg x 5

Incline Bench Press:
50kg x 8
60kg x 8
65kg x 6

DB Rows:
32.5kg x 3 x 12

BB Shrugs:
85kg x 3 x 8

BB Curls:
30kg x 3 x 8

V-Bar Tricep Pushdowns:
50kg x 3 x 15


Oct. 10th, 2014 Friday

Squats:
125kg x 3
130kg x 3
140kg x 4

Straight Leg Deadlifts:
50kg x 8
60kg x 8
65kg x 6

Leg Curls:
36kg x 12
43kg x 8,5

140kg x 4 felt super easy.

only main movement and main accessory listed.

Oct. 13th, 2014 Monday

Military Press:
55kg x 5
60kg x 3
70kg x 3

Close Grip Bench Press:
65kg x 5
75kg x 5
85kg x 5

moved grip closer in. boom. 70kg easy. grip about 1 finger closer inwards than bench press


Oct. 14th, 2014 Tuesday

Deadlift:
125kg x 5
140kg x 3
155kg x 2

Front Squat:
65kg x 5
75kg x 5
85kg x 5

first rep good. second rep not as tight.


Oct. 16th, 2014 Thursday

Bench Press:
85kg x 5
95kg x 3
105kg x 2

Incline Bench Press:
55kg x 5
65kg x 5
70kg x 5


Oct. 18th, 2014 Saturday

Squat:
120kg x 5
135kg x 3
150kg x 1

Straight Leg Deadlift:
55kg x 5
65kg x 5
70kg x 5

Oct. 20th, 2014 Monday

Military Press:
50kg x 5
55kg x 5
60kg x 9

CGBP:
55kg x 10
60kg x 10
75kg x 10

Neutral Grip Lat Pulldowns:
64kg x 10,10,9

BB Shrugs:
85kg x 3 x 11

BB Curls:
30kg x 3 x 10

V-Bar Tricep Pushdowns:
57kg x 3 x 12


Oct. 22nd, 2014 Wednesday

Deadlift:
110kg x 5
125kg x 5
145kg x 7

Front Squats:
55kg x 10
65kg x 10
75kg x 10

Leg Curls:
43kg x 8,8,6

deadlifts felt bad, but on video they were fine


Oct. 23rd, 2014 Thursday

Bench Press:
75kg x 5
85kg x 5
95kg x 7

Incline Bench Press:
45kg x 10
55kg x 10
60kg x 10

DB Rows:
32.5kg x 3 x 15

BB Shrugs:
85kg x 3 x 12

BB Curls:
30kg x 3 x 12

V-Bar Tricep Pushdowns:
57kg x 3 x 13

premature spotting on 8th rep of 95kg :/ couldve grinded it out


Oct. 25th, 2014 Saturday

Squats:
105kg x 5
120kg x 5
135kg x 5

SLDL:
45kg x 10
55kg x 10
60kg x 10

Leg Curls:
36kg x 15,15,6

everything felt heavy. wanted atleast 7 on 135kg.. guess not :/

the most recent deadlift session? sorry, i deleted it >_<'
i tend to delete my videos right after my workout unless its a weight pr, and thats only every 3-4 weeks.
i just record it to see if my form is consistent throughtout as i go heavier.
any reason why?

main lift and main accessory only

Oct. 27th, 2014 Monday

Military Press:
50kg x 3
60kg x 3
65kg x 5

CGBP:
65kg x 8
75kg x 8
85kg x 6


Oct. 28th, 2014 Tuesday

Deadlifts:
120kg x 3
135kg x 3
150kg x 5

Front Squats:
65kg x 8
75kg x 8
85kg x 6


Oct. 30th, 2014 Thursday

Bench Press:
80kg x 3
90kg x 3
100kg x 5

Incline Bench Press:
50kg x 8
60kg x 8
70kg x 6

easy. def had another rep in me


Nov. 1st, 2014 Saturday

Squats:
115kg x 3
130kg x 3
145kg x 4

SLDL:
50kg x 8
60kg x 8
70kg x 6

spotter had hands on me the entire time. dunno how much he helped

Main lift and main accessory lift only

Nov. 3rd, 2014 Monday

Military Press:
55kg x 5
65kg x 3
70kg x 3

CGBP:
70kg x 5
80kg x 5
90kg x 5


Nov. 4th, 2014 Tuesday

Deadlift:
125kg x 5
145kg x 3
160kg x 2

Front Squats:
70kg x 5
80kg x 5
90kg x 5


edit: snap city? also had lots of grip problems.

Nov. 6th, 2014 Thursday

Bench Press:
85kg x 5
95kg x 3
105kg x 3

Incline Bench Press:
55kg x 5
65kg x 5
70kg x 5*

*ass came off bench on last 2 reps


Nov. 8th, 2014 Saturday

Squats:
120kg x 5
135kg x 3
150kg x 2

SLDL:
60kg x 5
65kg x 5
75kg x 5

no help from spotter



This post has been edited by Kaffatsum: Nov 8 2014, 08:32 PM

thanks, you too

Nov 10th, 2014 Monday

Military Press:
55kg x 5
60kg x 5
65kg x 6

CGBP:
55kg x 10
65kg x 10
75kg x 10

Neutral Grip Lat Pulldowns:
64kg x 12,12,9

BB Shrugs:
85kg x 3 x 16

BB Curls:
30kg x 3 x 12

V-Bar Tricep Pushdowns:
64kg x 3 x 10


Nov. 11th 2014 Tuesday

Deadlift:
130kg x 5
140kg x 5
150kg x 6

Front Squats:
55kg x 10
65kg x 10
75kg x 10


Leg Curls:
43kg x 3 x 8


Nov. 13, 2014 Thursday

Bench Press:
80kg x 5
90kg x 5
100kg x 5*

Incline Bench Press:
45kg x 10
55kg x 10
65kg x 10

DB Rows:
32.5kg x 3 x 12-15?

BB Shrugs:
85kg x 3 x 17

BB Curls:
30kg x 3 x 12

V-Bar Tricep Pushdowns:
64kg x 3 x 11-12?

*5 on my own, spotter premature spotted my 6th.
no idea how many reps i did this day.


November 15th, 2014 Saturday

Squats:
125kg x 5
130kg x 5
140kg x 6*
140kg x 3*

SLDL:
45kg x 10
55kg x 10
65kg x 10

Leg Curls:
43kg x 9,9,6

*people dont know how to spot. first set got reps 2,4,5,6, on my own.. haizz. 2nd set spotter had his hands on me the whole time >_<

so lazy to update.

Nov. 17th, 2014 Monday

Military Press:
60kg x 3
65kg x 3
70kg x 2,1

CGBP:
65kg x 8
75kg x 8
85kg x 6

hadnt eaten much before the session, felt week. suppose to hit 70kg x 3


Nov. 18th, 2014 Tuesday

Deadlift:
140kg x 3
145kg x 3
155kg x 5

Front Squats:
65kg x 8
75kg x 8
90kg x 6



Nov. 20th, 2014 Thursday

Bench Press:
90kg x 3
100kg x 3
105kg x 4

Incline Bench Press:
55kg x 8
60kg x 8
70kg x 6


Nov. 22nd, 2014 Saturday

Squat:
130kg x 3
140kg x 3
150kg x 3

SLDL:
55kg x 8
65kg x 8
75kg x 6

easy 3 reps, couldve probably grinded out 1 more.

sick monday - wed.

Nov. 26th, 2014

Military Press:
60kg x 5
65kg x 3
70kg x 2

CGBP:
70kg x 5
80kg x 5
90kg x 5

only did main and accessory, felt sick still.


Nov. 28th, 2014

Deadlift:
130kg x 5
145kg x 3
165kg x miss
165kg x 1 (strapped)

missed first attempt due to grip, strapped up and got it easy. no accessory, felt sick.


Nov. 29th, 2014

Bench Press:
90kg x 5
100kg x 3
110kg x 2

Incline Bench Press:
55kg x 5
65kg x 5
75kg x 5

DB Rows:
32.5kg x 15,15,8

BB Shrugs:
80kg x 3 x 12

easy 110kg x 2. probably couldve gotten 3 if i hadnt been sick.


Dec. 1 , 2014 Monday

Squats:
125kg x 5
140kg x 3
155kg x 1 (spotted)

SLDL:
60kg x 5
70kg x 5
80kg x 5

Leg Curls:
36kg x 10,10,5


spotter definitely spotted me, i could feel the pressure against my waist.
still gonna add 10lbs to training max for my next cycle, cause im an idiot.
weight was down around 3kg and i was not fully recovered from being sick.
also last week 150kg x 3 was easy, so i should have gotten 155kg too.

This post has been edited by Kaffatsum: Dec 1 2014, 08:08 PM

well deserved deload

Dec. 3rd, 2014 Wednesday

Military Press:
40kg x 5
50kg x 5
60kg x 5

CGBP:
50kg x 10
60kg x 10
70kg x 10

neutral grip lat pulldowns, bb shrugs, bb curls, v-bar tricep pushdowns


Dec. 4th, 2014 Thursday

Deadlifts:
80kg x 5
100kg x 5
120kg x 5

Front Squats:
40kg x 10
50kg x 10
60kg x 5
70kg x 5

leg curls


Dec. 6th, 2014 Saturday

Bench Press:
60kg x 5
70kg x 5
80kg x 5

Incline Bench Press:
40kg x 10
50kg x 10
60kg x 10

db rows, bb shrugs, bb curls, v-bar tricep pushdowns


Dec. 7th, 2014 Sunday

Squats:
80kg x 5
100kg x 5
110kg x 5

leg curls

Cycle 11 Week 1

deloads week makes everything feel heavy. . .


Dec. 9th, 2014 Tuesday

Military Press:
50kg x 5
60kg x 5
65kg x 6

CGBP:
55kg x 10
65kg x 10
75kg x 10

Neutral Grip Lat Pulldowns:
64kg x 12,12,8

BB Shrugs:
80kg x 3 x 12

BB Curls:
30kg x 3 x 10

V-Bar Tricep Pushdowns:
64kg x 3 x 10

easy 6 with 65kg. idk why no go fo 7 or 8.


Dec. 10th, 2014 Wednesday

Deadlift:
115kg x 5
135kg x 5
150kg x 6

Front Squats:
55kg x 10
70kg x 10
80kg x 10

Leg Curls:
43kg x 3 x 12


Dec. 12, 2014 Friday

Bench Press:
75kg x 5
90kg x 5
100kg x 6

Incline Bench Press:
45kg x 10
55kg x 10
65kg x 10

DB Rows:
35kg x 3 x 10

BB Shrugs:
80kg x 3 x 13?

BB Curls:
30kg x 3 x 11?

V-Bar Tricep Pushdowns:
64kg x 12,12,8


Dec. 13th, 2014 Saturday

Squats:
110kg x 5
125kg x 5
145kg x 5

SLDL:
45kg x 10
60kg x 10
70kg x 10

Leg Curls:
43kg x 12
50kg x 2 x 6